3 Rounds
800 Meter Run
6 Bar Muscle Ups
40 Squats

MAx: 600m, 8 chest to bars
MVx: 400m, 8 strict or 12 ring rows, 30 squats

GOALS + GUIDANCE: Run the 800’s as if you’re running 2-3 miles, at a nice steady pace. Try to complete the runs around 4:00. For the bar muscle ups, choose a difficult upper-body-pulling movement. Maybe you go unbroken, maybe you can link a couple at a time, or maybe you’re doing fast singles. Whatever your choice of strategy or movement, these should take no more than :60-:90. Then, find a pace on the squats that you can continuously move for all forty reps without breaking. To keep track of reps, you could pivot 90 degrees every set of ten reps until you complete a square. The squats will take less than :45. Push your pace on the final set of forty. Target 18 minutes.